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8/27/2014 WOD

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Wednesday 08/27/2014

Pre-Game:

Snatch Prep- Demo

Warm Up:

Snatch Barbell Warm-Up

Strength: 20 Minutes

Level 1- Snatch Technique
Level 2- Snatch 90%x5(1)
Level 3- Snatch 1@9 (4-6%) Load drop. (All level 3 Will be moving to RPE for WeightLifting. )

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WOD:

Level 1:
Complete as many rounds as possible in 20 minutes of:
Row 300 meters
Then 3 rounds of:
6/4 Dips or Box Dips
6 Hang Power Cleans 75/55

Level 2:
Complete as many rounds as possible in 20 minutes of:
Row 500 meters
Then 3 rounds of:
6/4 Ring Dips
6 Hang Power Cleans 115/75

Level 3:
Complete as many rounds as possible in 20 minutes of:
Row 500 meters
Then 3 rounds of:
3/2 Muscle Ups
6 Hang Power Cleans 155/105

Extra Credit:


Tempo Run-
5 Minutes @5
10 Minutes@8
5 Minutes @5

Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10)

Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

Note: Any day with Aerobic accessory work ideally would be done as a two-a-day with 6+ hours between sessions.

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